Kuseduze nonyaka, izingane sezivele ziba namandla futhi zibuza. Kule minyaka yobudala, basebenzise amazinyo kanye nokudla komntwana ezinyangeni ezingu-11 kuba okungafani kakhulu. AmaMoms angakhululeka kakhulu ukukhetha izitsha. Imenyu isondela kumkhuba wokudla "omdala", kodwa kusengaphambili kakhulu ukuhumusha ingane etafuleni elivamile.
Kunokuba ukondle ingane ezinyangeni ezingu-11?
Ukudla okwemvelo nokufakelwayo kusekhona ekudleni komntwana ezinyangeni ezingu-11, kodwa lezi zifundo ziba njalo njalo. Emngceleni wonyaka, imenyu yengane isivele ihluke kakhulu kangangokuthi ukudla okungokwemvelo okungabonakali kwezingane ezinyangeni ezingu-11 kufanelana nohlu olufushane. Ngokuyinhloko yi-allergenic provocateurs:
- amantongomane;
- ezinye izilwane zasolwandle;
- uju;
- izithelo ezingavamile.
Uhlu lwavunyelwe lubanzi kakhulu:
- okusanhlamvu;
- inyama nemikhiqizo yezinhlanzi;
- izithelo nemifino;
- imikhiqizo yobisi evutshiwe.
Ukubeletha ezinyangeni ezingu-11
Ngonyaka izingane sezivele zinetafula elibanzi. Kodwa-ke, ochwepheshe bathi akukho isidingo sokuyeka i-gv ezinyangeni ezingu-11, kodwa kungcono ukunweba inqubo kuze kube yilapho ingane ifinyelela eminyakeni yobudala. Indlela engcono kakhulu yokwelula umsoco wemvelo yengane isikhathi eside ezinyangeni ezingu-11 ukufaka izifuba zakhe kaningi, ukukhuthaza ukhiqizwa ubisi.
Ukudla ezinyangeni ezingu-11
Ukuhlelwa kwemikhiqizo, kunokuba kunokwenzeka ukuthi ukondle ingane ezinyangeni eziyi-11 usuku nosuku, kunwetshiwe kakhulu. Iningi lezingane selivele linesikhathi sokuzama, futhi manje nje kuphela inhlanganisela yezithako nobukhulu besabelo buyashintsha. Ngesidlo esisodwa, imvuthuluka inganikwa i-porridge, i-yolk yolk kanye ngisho ne-dessert yezithelo - amazambane ahlambulukile. Ukudla komntwana ezinyangeni ezingu-11 kuyadingeka ukuba kube nokulinganisela futhi okuhlukahlukene. Kulesi sigaba, imikhiqizo emisha ingabonakala ekudleni. Uma ungazange uqale ukunikeza ingane inhlanzi , manje sekuyisikhathi. Izinga lansuku zonke - hhayi ama-gramu angu-50 wezinhlanzi ezihlanzekile ezinhlobonhlobo ezinhlobonhlobo:
- umfula we-perch;
- i-pike perch;
- uhlangothi;
- i-hake;
- i-pollock;
- haddock.
Indlela yokudla kahle ingane izinyanga ezingu-11?
Enye yemibuzo ephuthumayo, ingane kufanele ithole ukudla ezinyangeni ezingu-11?
Izingane zeluleka ukwehlisa izinga lomkhiqizo owodwa kanje:
- Ifomula lesana alifanele linikezwe ngaphezu kuka-200 ml ngayinye yokudla.
- Ingxenye ye-porridge ingcono kakhulu yehlelwe ku-150 g.
- Uma unikeza ingane kefir, ngakho akufanele kunikwe ngaphezu kuka-150 ml.
- I-cottage ushizi yanele futhi ama-gramu angu-50 ehlezi eyodwa.
- Ukudla okuhlanzekile kungakanikezwa okungaphezulu - kufika ku-60 g.
- I-fish fillet eqoshiwe ingenza 40 g akhonze.
- Uma unikeza iqanda, kungcono ukugwema amaprotheni, kodwa i-yolk efakwe kulo mkhono kusuka ezinyangeni ezingu-7-9, futhi ihlala engxenyeni evamile - ½ ingxenye yokudla eyodwa.
- I-fruit puree inganikwa i-100 g, nemifino - kufika ku-200 g.
Ukudla kwezingane ezinyangeni ezingu-11
Wonke umama uyazi kangaki ukondla ingane ezinyangeni ezingu-11. Ukudla okuyisihlanu kuthatha isigamu sonyaka nokuphila kwabo bonke. Kodwa-ke, isikhathi sokudla ezinganeni "ama-larks" kanye "nama-owuni" angase ahluke. Ukudla ezinyangeni ezingu-11 kubalwa ngokucabangela isikhathi sokuvuka futhi ingane ilele.
Izingane "Larks":
- 6:00 - 7: 00 - esikhundleni sombisi wabantu noma ukuncelisa ekuvuseni;
- 9: 00-10: 00 - kwasekuseni okugcwele;
- 13:00 - 13:30 - ukudla kwasemini;
- 16:30 - 17:30 - isidlo sakusihlwa;
- 20: 00 - 21: 00 - esikhundleni sombisi wabantu noma ukondla ngaphambi kokulala.
Izingane "ze-owl":
- 9:00 - esikhundleni sombisi wabantu noma ukondla ekuvukeni;
- 11:00 - 12: 00 - isidlo sasekuseni esihle;
- 15:00 - 15:40 - isidlo sasemini esigcwele;
- 18:30 - 19:30 - amaprotheni ne-carbohydrate dinner;
- 21:30 - 22: 00 - esikhundleni sokubilisa noma ukondla ngaphambi kokulala.
Ukudla komntwana ezinyangeni ezingu-11 - imenyu
Kungakhathaliseki ukuthi izingane ezikhulayo ukondla ezinyangeni ezingu-11 zemenyu zizobe ziningi, kodwa ukupheka kwezingane ezinjalo kunemithetho eminingi nemingcele:
- Imodi - ukudla okuyisihlanu ngosuku, lapho ukudla kokuqala nesesibili kubisi nobisi.
- Vimbela ukudla okuthosiwe namafutha. Okuthandayo kufanele kunikwe ukuqhutshwa komusi.
- Isivimbelo kumnandi nosawoti.
- Asikho isidingo sokugaya imikhiqizo kumbuso we-puree. Ungamane uthathe izithako ngezicucu ezincane.
- Izithako eziphikisayo zivinjelwe ngokuqinile ukuba zivele etafuleni lomntwana.
- Ukwethulwa kwemikhiqizo emisha kufanele kwenziwe kancane kancane, kuqala ngezilinganiso ezincane ze-½ isipuni.
- Ukuphuza umbuso kufanele kugcinwe ngokucophelela. Amanzi ahlanzekile, ngaphezu kwamanzi, kufanele abe khona.
Ukudla kwengane 11 izinyanga ngosuku
Ukwenza imenyu yengane, kufanelekile ukukhumbula ukuthi ukudla okuyizinyanga ezingu-11 kumele kuhlangabezane nemigomo yemithi. Umkhuba wezingane zalesikhathi ungama-1000 - 1200 kcal ngosuku ngosuku olungama-115 kcal nge-kg ngalinye yesisindo somntwana. I-BJU kulokhu ingathathwa yizinhlelo:
- Amaprotheni - 3.5 amagremu ngesisindo somntwana ngamunye ngo-kg;
- Amafutha - 5.3 amagremu isisindo somntwana ngamunye ngo-kg;
- ama-carbohydrate - ama-gram angu-13 ngesisindo somntwana ngamunye ngo-kg.
Ukudla okuyisihlanu ingane kufanele ithole i-BIO nama-calories ngokugcwele. Lapha awukwazi ukukhohlwa ngamavithamini namaminerali, ngakho konke ukudla kumele kufakwe ekudleni. Imenyu esondelene yengane ngosuku lo-950-1000 kcal izobukeka kanje:
1. Ukudla kokuqala: Ubisi lwebele noma iZZhM (200 g) - 130-140 kcal.
2. isidlo sasekuseni:
- i-oatmeal porridge ebisi (150 g) - 153 kcal;
- i-egg yolk (8-10 g) - 35 kcal;
- ama-biscuits baby (10-15 g) - 40-60 kcal;
- I-pear puree (50 g) - 25-27 kcal.
3. isidlo sakusihlwa:
- imifino emifino emifino yemifino enezambane kanye nekholifulawa (100 g) - 36 kcal;
- Ama-Vealballs ane-veal kanye ne-squash ne-rizi eyisikebhe (50 g) - 57 kcal;
- ucezu lwesinkwa esimhlophe (8-12 g) - 27 kcal;
- sweet biotovorkok "Theme" (40 g) - 45 kcal;
- ibhanana (40 g) - 39 kcal.
4. isidlo sakusihlwa:
- i-curd casserole nge-manga (50 g) - 70-80 kcal;
- kefir 2.5% (150 ml) - 70-75 kcal;
- i-apula puree (50 g) - 41 kcal;
5. Ukondla kokugcina: ubisi lomama noma indawo yalo (200 g) - 130 - 140 kcal.
Cottage ushizi casserole
Izithako:
- I-fat-fat cheese - 180-220 g;
- manga - 1 tbsp. isipuni;
- iqanda lihlanzekile - ucezu olulodwa;
- ushukela granulated - 20 g.
Ukulungiselela
- I-Munk igcwalise amanzi afudumele ihora elilodwa lokuvuvukala.
- I-Cottage ushizi igaxekile ngesihlava esihle.
- Sishaya iqanda ngoshukela bese sihlanganisa ne-cottage shizi kanye nemango.
- Ubuningi obumphumela buchithelwa emafomu amakhekhe bese ubhaka uhhafu wehora ngo-170 ° C.
Ingane 11 izinyanga - idla isonto
Ukudla okuphelele kwengane ezinyangeni ezingu-11 zemenyu kufanele kube nokulinganisela futhi kungabi yedwa, ukuze ingane ingaxilwanga kuhlobo oluthile lwe-cereal noma i-pure kusuka emifinini eyodwa. Ukuqinisekisa ukuthi izitsha aziphindaphindi, ungenza itafula lokudliwa isonto lonke. Ukuze wenze lokhu, kungcono ukufunda iziphekwe kusengaphambili futhi wenze imenyu ephezulu.
Imenyu yengane ku-IV ezinyangeni ezingu-11
Ngokudla okungokwemvelo, ukudla komntwana ezinyangeni ezingu-11 ngeke kuhluke ngokusuka ekunceliseni kuphela ngokudla kokuqala nokugcina. Ukuphuka phakathi kokudla kuvamise amahora 3-4:
- 6:00. Ukudla kwabantwana kwengane ezinyangeni ezingu-11 kungukudla kwasekuseni kokuqala. 200 ml ingxube yanele ukucima ukulamba kwemvuthuluka ngemuva kokulala.
- 9: 30-10: 00. Ukuze uthole intambama yengane yentambama, kungcono ukunikeza amagremu angu-150 we-cereal ne-bhotela (ama-gramu ama-5). Idayisi - 50 g yebhanana.
- 13: 00-14: 00. Kwasemini, kunengqondo ukupheka isobho semifino emthonjeni onamafutha (150 g), isikwashi, ithanga noma iklabishi puree (80 g) bese unikeza 10 g wezinkwa ezimhlophe.
- 17: 00-18: 00. I-Curd (50 g), izingcezu ezingu-2-3 zamakhukhi "I-Heinz" kanye nengilazi ye-yogurt zilungele ukudliwa.
- 21: 00-22: 00. Ngaphambi kokulala, ingane kufanele idliwe ngengxube yobisi kumthamo we-200-210 ml.
Isobho semifino
Izithako
- Umhluzi wenkomo - 400 ml;
- usawoti - i-pinch engu-1;
- amazambane - 1 i-tuber;
- izaqathe - ½ ama-pcs;
- zucchini - 100 g;
- ikholifulawa - 80 g.
Ukulungiselela
- Yonke imifino ihlanjululwa futhi ichotshozwe ngamabhantshi amancane, futhi iklabishi ayihlanganisiwe ibe yi-inflorescences encane.
- Esikhathini somhluzi obilisayo sisakaze yonke imifino bese sipheka isobho imizuzu engu-20 ekushiseni okuphakathi.
- Ekupheleni kokupheka, isidlo kufanele sithathelwe kancane.
Imenyu yengane ku-GW ezinyangeni ezingu-11
Ukudla komntwana ezinyangeni ezingu-11 ngokufaka esikhundleni sokufakelwa ubisi lukamama akufani neze nokudla "kwemvelo". Umehluko kuphela ekudleni nasekuseni ebusuku, lapho umntwana ethola ubisi lwemvelo lomama:
- 6:00 - ukuncelisa.
- 9: 30-10: 00 - isidlo sasekuseni esinomsoco (150 g), isibindi sezingane eziningana (10 g), ucezu lwamafutha "ophansi" (5 g) nesigamu se-yolk.
- 12: 30-13: 30 - ngesidlo sasemini, unganikeza ingane inhlanzi (40 g) noma isinkwa senyama (60 g), futhi uhlobise ngemifino ephekiwe noma eqoshiwe (100 amagremu). I-dessert, ijusi yezithelo kumthamo we-10 ml.
- 17: 00-18: 30 - kungcono ukwenza amaprotheni okudla noma isidlo se-carbohydrate. I-cottage cheese casserole (50 g) noma iphalishi (150 g) ukwanelise ngokuphelele ingane ukulamba ngaphambi kokudla kusihlwa.
- 21: 00-22: 00 - ukufaka isicelo esifubeni.
Ama-steaks abashadile
Izithako:
- inyama ye-turkey - 120 g;
- usawoti - i-pinch engu-1;
- i-courgette - 35 g;
- i-anyan-turnip - 15 g.
Ukulungiselela
- I-fillet nemifino isuke efakwe ku-blender kuya ngokuvumelana okunamandla futhi i-salted lightly.
- Sakha ama-cutlets amancane futhi sibangeze ku-steamer.
- Ukupheka ubuhlalu be-steam kufanele kube yimaminithi angu-20.
Imenyu yezingane eziphikisayo ezinyangeni ezingu-11
Abomama bezingane eziphikisayo bavame ukuzibuza ukuthi yini okumelwe bayondle ingane ezinyangeni ezingu-11, indlela yokuhlukanisa imenyu nendlela yokwethula ukudla okuhambisanayo. Into ebaluleke kakhulu ukukhipha ekudleni zonke izifo, futhi ukwandisa ukudla okuncane kancane futhi umkhiqizo owodwa. Okokuqala udinga ukunika ingane yakhe imali encane kakhulu, cishe ithisipuni yesine, bese ulandela ukuphendula komzimba. Uma kungekho zibonakaliso zokungezwani komzimba, unganika isigamu sepuniji lomkhiqizo bese ukwandisa umthamo nsuku zonke kuze kube yinto evamile yengane enempilo.